Continuing on the assess and correct train, we need to nail down why we can’t get into a proper squat. Often we assume it is mobility, but it can be host of other things such as hip tightness or weakness, weak midline, or tight ankles. Let’s address this last one, the ankles.

ANKLE ASSESSMENT – The following article from Breaking Muscle (here) shows us how to assess our ankle mobility to see if that is our issue.

Screen #1: Active Dorsiflexion Lying Against Wall

Lay on the ground with feet together and flat against the wall. Have your legs flat and together, with arms by your sides and palms facing up. From here, pull your toes back and as far away from the wall as possible while maintaining heel contact with the wall.

Ankle dorsiflexion test

Inability to move the ball of the foot from the wall constitutes failure of the test

0.1-1 inch from the wall is acceptable

1+ inch from the wall is optimal (if you are able to slide the opposite big toe behind your flexed foot this would clear your 1+ inch range)

Screen #2: Active Ankle Plantar Flexion Un-Weighted

Begin lying on your back with your feet in a vertical position. Under control, point your toes away from you as far as possible and hold at your end range of motion.

Ankle extension test

The goal is to achieve at least 20 degrees range of motion, and ideally 30. Visually if you reach a flat line between your foot and shin you have optimal range of motion passing the test. If you are unable to reach 20 degrees you fail the screen.

Screen #3: Passive Dorsiflexion Weighted

Stand with your right foot perpendicular to the wall, with your big toe 1 inch from the wall and knee in line with the second toe. Flex the right knee and attempt to touch the wall while keeping the entire foot flat on the ground paying specific attention to the heel. If successful, move 2 inches from the wall and repeat the process until maximum distance is found.

<2 inches = failure of the test

2-4 inches = acceptable range

4+ inches = optimal range

If you have optimal range of motion in all three tests, you may then skip the mobility portion and jump ahead to the performance section. If you failed any of the tests or are in the acceptable range continue through the mobility drills first.

NOW, WHAT DO I DO ABOUT IT? I will refer to the one and only Dan Pope for a great correct video to loosen up those ankles.